Have you forgotten work that needed to be done, or an appointment that slipped your mind? When you have a busy schedule, being forgetful can happen. Consider these ways to organize your time, care for your mind, and stay healthy. Being mindful of things you need to do, as well as holding on to memories you cherish, can help you to avoid forgetting.

Steps

Method1

Organizing Your Time and Activities

1

Keep a daily to-do list. Keep a small notepad where you can write down tasks that need to be done. If you are in the middle of something important and get interrupted, writing down what you need to do later will help you remember.[1]

Consider using a notepad on your cell phone, tablet, or computer, where you can type in a short to-do list electronically.

2

Use a calendar for scheduling activities. If you're busy with school, work, or caring for your family, it can be hard to keep track of all the assignments, meetings, and events going on each day, week, or month. A calendar will help you to avoid forgetting when something is due as well as the exact time and date.[2]

Consider using a monthly calendar at your home or office for events that are specific to work or family. An office calendar can help you remember important meetings or a co-worker's birthday. A calendar at home can help you remember upcoming travel, appointments, or special events with family.

Consider having a calendar on your cell phone or in your bag. That way you can update your calendar as you go.

3

Send yourself reminders or alerts. If you need to do something on a routine basis, such as take your medications at a certain time or wake up at a certain time, there are various ways to make remembering things easier. Consider these ways to alert yourself:

Write a note, and place it in an area where you always look — near your computer screen, on the refrigerator, or on your bathroom mirror.

Set an alarm. If you need to set alarms throughout the day (and not just to wake up), consider using your cell phone's alarm clock, a watch with alarm settings, or another device that has an alert feature.

4

Try creating habits. If, for example, you always forget to pack your yoga mat for class after work, you can work on making this part of your daily routine and create a new habit. Making something a habit takes time (longer for some than for others), but it can be done. Try forming habits by using the 3 Rs: Reminder, Routine, Reward.[3]

Reminder — This is the cue that begins the behavior. Try picking something you already do every day as your reminder. For instance, let's say you pick out your outfit for the next day before you go to bed. Use this as a cue to put your yoga mat with your work bag — piggy back on something that is already an established habit.

Routine — This is the action. Using the above example, the action would be packing your yoga mat. It could also be flossing, putting down the toilet seat, paying your bill, etc.

Reward — This is the payoff for the behavior. If something good happens as a result of your routine, you are more likely to stick with it. You can even congratulate yourself each time you follow through, saying something like, "Yes! You did it!"

5

Avoid procrastination. You may postpone doing something because it will take a long time, isn't fun, makes you stressed, or seems less important. But when that "something" is due, suddenly you're scrambling to do it because maybe you forgot about it or kept putting it off.

When you're a procrastinator and you forget something, it's likely combination of active avoidance and forgetfulness.

Identify things that you continue to "forget" that may be due to procrastination. When you understand the things or activities that trigger procrastination, you'll be less likely to forget about them, as well as seek ways to address these stressors effectively.

6

Identify distractions that lead to forgetting. With a busy and stressful lifestyle, there may be things that you or others do that distract you from getting things done. Distractions can be your own avoidance technique, or they can be external forces that inhibit focus and concentration.[4]

Are there people at work or school that regularly consume all your time and energy? They can be external sources of distraction and inhibit your focus.

Do you worry about something regularly that makes it difficult to focus and concentrate? By focusing your time and energy on worries, you may be less able to remember what things you need to do.

Try minimizing distractions at work by disabling notifications for emails and designating a specific time at the beginning and end of each day to respond to them. Put your phone on silent (and turn off the buzz notification as well). If you have your own office, close the door when you need to focus and don't want to be disturbed.

Method2

Caring for Your Mind

1

Make time to relax. Avoid filling your day with too many meetings, events, or chores such that you have no "down time." Being busy is not a competition, and your mind shouldn't feel like it's on overdrive on a regular basis. Allow yourself to have time to yourself, so that you aren't overworked and overstressed.[5]

If you're a student, make sure that school work and extracurricular activities aren't consuming you. Remember to take breaks, particularly if you're looking at a computer screen for more than two hours.

If you're career-focused, make sure that you set boundaries about what is "work time" and "personal time." Don't let all your time become "work time."

If you're a parent or caring for someone, it's important that each day or week involves something that is specifically for you. Your life may be focused on caregiving, but to avoid burnout or high stress, you need to have "me time."

2

Exercise your brain. Keeping your brain active through games or hobbies that stimulate focus and help you mental strength. While exercising the whole body keeps you healthy and reduces stress, try these activities to help you keep your brain healthy:[6]

Brain games and puzzles. Try doing a daily crossword, Sudoku, word puzzles, or other similar games that require mental processing and concentration.

Play music. Playing an instrument can help with concentration and learning, as you need to be focused on finding the right note or staying in tune with the music.

Check with your healthcare provider about any medical concerns. Be aware of your family medical history. Does your family have a history of dementia, a thyroid disorder, or a mental health condition? Openly discuss with your doctor about your current medications as well as your family medical history in order to address your risks for memory impairment.[7]

Some medications have side effects that affect memory. Talk with your healthcare provider about what medications you're taking and the risks for memory impairment.

Some medical conditions such as thyroid disorders impact mental alertness. Get a medical exam done to rule out any underlying medical conditions that may be increasing your forgetfulness.

Forgetfulness, lack of concentration, and fatigue may be due to an untreated (or under-treated) mental health condition. Consider discussing any symptoms of depression, anxiety, stress, or poor concentration with your primary doctor or a mental health professional.

Method3

Holding On to Significant Memories

1

Examine how your mood affects your memories. You will be more likely to remember things when the situation leads to strong emotions. Think about when you were most happy. Emotional arousal is more likely to help in retaining the memory rather than importance of the information.[8]

Take time each day to reflect on your positive memories from the past. They can be a source of affirmation and motivation, so that you will avoid forgetting.

2

Keep good memories alive by sharing them with others. If you are concerned about forgetting significant past events, consider talking about them with your friends and family on a more routine basis. Reminiscing about the past can help to strengthen our relationships in the present.

Consider ways that you can share memories with people of different generations. Talk with your older relatives. Compare your life experiences to the experiences of your parents, grandparents, or older adults.[9]

3

Create keepsakes or other memorabilia. Significant milestones, family gatherings, and vacations can all be memories that you cherish. To avoid forgetting these events, there are many ways to create keepsakes that act as a reminder. Consider these things to keep the memories alive:

Photo albums and framed pictures

Memory or keepsake boxes

Handicrafts such as quilts that use symbols for significant events

Video or film of the events

Souvenirs

4

Write in a journal or notebook about important events. By writing down your thoughts at the time of the events, you are recording the present moment as it unfolds. Personal diaries can help to keep memories alive. You may look back at your writings years later and be able to reflect on any changes.

Journals are often the most personal way of recording your memories. They can give context and details in ways that a photograph cannot.

Fish and other proteins with Omega-3 fatty acids. Try eggs, salmon, and tuna.

Nuts and seeds. Try walnuts, cashews, and almonds.

2

Get a good night's rest. Getting enough sleep (generally between seven to nine hours a night) will allow your mind and body time to recuperate and relax before another busy day begins. Denying yourself adequate sleep could lead to a lack of focus, forgetfulness, and impaired ability to do daily activities.[11]

Sleep should not be discounted as unimportant or an "extra" thing that you need to do. It should have equal priority in making sure that you stay focused.

Keep a consistent sleep cycle to avoid bouts of insomnia and restlessness at nights.

Have a pre-bedtime routine that focuses on relaxing. Take a shower or bath to relax the muscles. Listen to music. Meditate.

3

Exercise. Regular exercise has proven to not only help you stay in shape and keep your heart healthy, but it also helps to get the blood flowing to the brain. Keeping active therefore not only helps the body but also the mind. Consider these ways to keep fit:[12]

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Warnings

Understand that the human brain will decline as you age, but that does not necessarily mean that you are developing dementia or Alzheimer's disease. All people have experienced memory lapses at one time or another. Consider if there is a regular pattern to your forgetfulness that is increasing over time, and if it is impairing your relationships with others.[13]

If your forgetfulness may be putting you (or someone else) at risk due to confusion or disorientation to time, place, or person, talk with your healthcare provider.